Regardless of the stage of diabetes one might be experiencing or not, experts say that people stand to benefit by including more fruit in their daily diets and reducing grains, breads,

and the plethora of refined manufactured carbohydrates to ward off diabetes, reports Sade Oguintola.

A healthy diet, including fruits and vegetables could help prevent diabetes from ever occurring. The higher levels of fruit and vegetable consumption might decrease the risk of diabetes in adults, particularly women. Regardless of which stage of diabetes one might be experiencing or not, considerable research corroborated that paying attention to diet quality, not quantity, can make a difference in risk for type 2 diabetes.

More importantly, people that include more fruits in their daily diets while reducing grains, breads, junk snacks and the plethora of refined manufactured carbohydrates, instead would fare far better with many diseases.

Type 2 diabetes is a long-term (chronic) condition that occurs when not enough insulin is produced by the body for it to function properly, or when the body’s cells do not use insulin properly. With rising numbers of people affected by the condition, the incidence of serious complications is also on the rise. These include cardiovascular disease (CVD), blindness and foot problems such as ulcerations (sores that takes a long time to heal) and gangrene.

People from communities such as those from South Asian and African origin are at an increased risk of developing type 2 diabetes. Being overweight or obese is the single biggest risk factor for type 2 diabetes. Others include having a large waist circumference, a sedentary lifestyle, a family history of type 2 diabetes, and being older than 40.

People from lower socio-economic groups are also at greater risk, and are three-and-a-half times more likely to experience ill health as a result of diabetes than those in more affluent groups.

The study named the first National Health and Nutrition Examination Survey, concluded that fruits and vegetables have a demonstratively positive, protective effect against diabetes. It involved researchers from the Centres for Disease Control and Prevention in Atlanta. They completed a 20-year study that involved closely watching the diets of a group of individuals between the ages of 25 and 74.

They found that the average daily intake of fruits and vegetables as well as the number of participants consuming five or more fruits and vegetables per day was lower among the participants who developed diabetes than among the participants in the study who remained free of this disease. The investigators determined that these results suggested that fruit and vegetable consumption might decrease the risk for diabetes.

No doubt, lumping fruit into the broad category of carbohydrates is confusing to many people—diabetic or not. The confusion with fruit eating by diabetics at any stage may have arisen because some fruits, like bananas, considered by many are rated with a high glycemic index. But, glycemic index is significantly altered by the type of food, its ripeness, processing, the length of storage, cooking methods, and its variety. But low-index foods aren’t necessarily healthier, as foods that are high in fat tend to have lower glycemic index values than do some healthier options
However, Dr Olubiyi Adesina, a diabetes expert at the Federal Medical Centre, Abeokuta, Ogun State stated that there was considerable research supporting simple measures that are protective against diabetes.

Dr Adesina, a member of Strategy for Improving Diabetes Care, Nigeria (SIDCAIN), declared that such simple steps as exercising, weight control and increased fruits and vegetable intake were helpful in ensuring that people with blood glucose levels that are higher than normal, but not yet high enough to be diagnosed as diabetes, do not become diabetic.

According to him, “exercise helps the body to burn fat. A high level of body fat, in particular abdominal body fat, decreases the body’s sensitivity to insulin. This decreased sensitivity to insulin is one of the major causes of type 2 diabetes. Through exercise, the body’s sensitivity to insulin is increased, thus helping the body to prevent the onset of diabetes.”

In addition, exercise helps to lower stress levels, control anxiety, and relieve depression. People with low stress levels and who have a positive outlook on life are less likely to get diabetes. The stress hormones trigger the body’s “fight or flight” response. These hormones cause the liver to release sugar into the blood for the anticipated need for energy.

Nonetheless, fruits are loaded with vitamins, minerals, fibre and perfectly filled with water that allows better absorption of their natural nutritive properties. The natural water and fibre content of fruit actually causes a slow release of sugar into the bloodstream. This is quite unlike the instant sugar impact of no-fibre, high-chemical, heavily processed white bread that is also quite dehydrating.

Furthermore, since foods with high fibre content allow the blood sugar levels to slowly rise, this reduces stress on the pancreas and decreases one’s risk for developing diabetes.

For many people, fruit is just not a regular part of their diet. The following strategies will help you increase your intake:

Keep fruit at work. Keep apples and bananas in your desk so you’ll have a healthy snack on hand when you feel hungry.

Keep fruit visible. Decorate your table, kitchen counter or desk with a bowl of fresh fruit, to encourage healthy snacking.

Include fruit at breakfast. Make a fruit smoothie with milk or soy milk, berries and half a banana.

Serve fruit for dessert. Serve fresh fruit salad, fruit kebabs, frozen grapes, or simply eat a piece of fruit out of your hand, instead of a high calorie treat.

Add fruit to salads. Toss orange segments or apple slices into green and whole grain salads.

Consider convenience. Buy packages of frozen berries or cut fruit to add into smoothies. Pick up a fresh food salad or pre-cut fresh fruit.

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